Rest your back and avoid lifting, twisting, or bending
Apply ice for 15–20 minutes at a time every 2–3 hours for the first 24–48 hours
Use heat for 15–20 minutes before bed if the muscle feels tight
Take an over-the-counter pain reliever only if it is safe for you to use
Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Keep movements slow and gentle when getting in and out of bed
Do light walking if it does not increase pain
Stay hydrated
Avoid stretching aggressively
Seek medical care if pain is severe, worsening, or comes with numbness, weakness, fever, or loss of bladder or bowel control